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  6. Wheat vs. Hummus

Wheat vs. Hummus — In-Depth Nutrition Comparison

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What are the differences between Wheat and Hummus?

  • Wheat is higher in Selenium, Manganese, and Vitamin B3, however, Hummus is richer in Copper, Folate, Vitamin B6, Iron, and Vitamin B1.
  • Wheat's daily need coverage for Selenium is 53% more.
  • Hummus contains 4 times less Vitamin B3 than Wheat. Wheat contains 2.305mg of Vitamin B3, while Hummus contains 0.582mg.
  • Wheat has less Saturated Fat.

We used Wheat, KAMUT khorasan, cooked and Hummus, commercial types in this article.

Infographic

Wheat vs Hummus infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
4
:
6
Hummus
Hummus
Contains less Sodium -97.9%
Contains more Manganese +33.2%
Contains more Selenium +1126.9%
Contains more Calcium +322.2%
Contains more Iron +38.6%
Contains more Magnesium +47.9%
Contains more Phosphorus +19.7%
Contains more Potassium +39%
Contains more Copper +154.6%
Equal in Zinc - 1.83
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains less Sodium -97.9%
Contains more Manganese +33.2%
Contains more Selenium +1126.9%
Contains more Calcium +322.2%
Contains more Iron +38.6%
Contains more Magnesium +47.9%
Contains more Phosphorus +19.7%
Contains more Potassium +39%
Contains more Copper +154.6%
Equal in Zinc - 1.83

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
2
:
8
Hummus
Hummus
Contains more Vitamin B3 +296%
Contains more Vitamin A +650%
Contains more Vitamin B1 +89.5%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +185.7%
Contains more Folate +654.5%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin B3 +296%
Contains more Vitamin A +650%
Contains more Vitamin B1 +89.5%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +185.7%
Contains more Folate +654.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
:
4
Hummus
Hummus
Contains more Carbs +93.1%
Contains more Protein +38.4%
Contains more Fats +1056.6%
Contains more Other +138.2%
Equal in Water - 66.59
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more Carbs +93.1%
Contains more Protein +38.4%
Contains more Fats +1056.6%
Contains more Other +138.2%
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Hummus
Hummus
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +4708.3%
Contains more Polyunsaturated fat +1386.8%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +4708.3%
Contains more Polyunsaturated fat +1386.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Hummus Opinion
Net carbs 23.3g 8.29g Wheat
Protein 5.71g 7.9g Hummus
Fats 0.83g 9.6g Hummus
Carbs 27.6g 14.29g Wheat
Calories 132kcal 166kcal Hummus
Sugar 3.07g Hummus
Fiber 4.3g 6g Hummus
Calcium 9mg 38mg Hummus
Iron 1.76mg 2.44mg Hummus
Magnesium 48mg 71mg Hummus
Phosphorus 147mg 176mg Hummus
Potassium 164mg 228mg Hummus
Sodium 8mg 379mg Wheat
Zinc 1.84mg 1.83mg Wheat
Copper 0.207mg 0.527mg Hummus
Manganese 1.03mg 0.773mg Wheat
Selenium 31.9µg 2.6µg Wheat
Vitamin A 4IU 30IU Hummus
Vitamin E 0.24mg Wheat
Vitamin B1 0.095mg 0.18mg Hummus
Vitamin B2 0.03mg 0.064mg Hummus
Vitamin B3 2.305mg 0.582mg Wheat
Vitamin B5 0.132mg Hummus
Vitamin B6 0.07mg 0.2mg Hummus
Folate 11µg 83µg Hummus
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.002g Hummus
Saturated Fat 0.077g 1.437g Wheat
Monounsaturated Fat 0.084g 4.039g Hummus
Polyunsaturated fat 0.243g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Wheat
16%
Hummus
Minerals Daily Need Coverage Score
61%
Wheat
64%
Hummus

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 371mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.36g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.